CrossFit Georgetown – CrossFit
CROSSFIT OPEN STARTS FEBRUARY 21ST. SIGN UP BEFORE THEN BY FOLLOWING THIS LINK https://games.crossfit.com/
GIRLS NIGHT OUT THIS SATURDAY 3:00PM – 6:00PM BUY TOUR TICKETS HERE https://store.thevineyardatflorence.com/collections/events/products/winery-tour-with-chad-alexander?fbclid=IwAR2puiH9qVPEfkka8nbO0BREBsQx6E9eKvVtYDlXPotvwlCrIXTZO8RXQtQ
Activation
Foam Roll: Quads, IT Band, Psoas, Hamstrings (box + ball)
Activation:
2×10
Banded Walks front to back
Banded Walks side to side
Warm-up
300M Row
—THEN—
2x
10 Barbell Good mornings (behind the neck)
10 Barbell Strict Press
10 Barbell Back Row
Deadlift
4×3 @75% 1RM
Warm up to it doing 3×3 increasing weight each round
Metcon (Weight)
Just move type of day; because we don’t know what the Open might bring…
1 min at each movement
x3
AKBS (53/35)
Airbike (hold 85-75/ 60-70RPM)
Seated DB Press (35/25)
Row (500-200M)
Weighted Step ups (35/25)
Weighted Sit ups (25/15)